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Below are all of the messages posted to the PDHPE forum.
Sender: Jess
Subject: Training Thresholds
Date: 19-SEP-2002
Attachment: N/A
Message: What are the differences in the training thresholds of
aerobic, strength and flexibility training? How would
you add these into a question relating to the principles
of training?
Sender: Steve Clayworth
Subject: Re: Training Thresholds
Date: 20-SEP-2002
Attachment: N/A
Message: >What are the differences in the training thresholds of
>aerobic, strength and flexibility training? How would
>you add these into a question relating to the
principles of training?

Jess,

The training thresholds have a significant part to play
in
the training of the aerobic system. I would refer you
to
HSC online and get you to log on to a question that was
already posed regarding training thresholds as this
covers the application of the thresholds to aerobic
training in good detail.

With strength training, most applications to improve
strength rely heavily on resistance training. Because
improving strength requires lifting weight in excess of
90% of 1 RM then the thresholds are not really a
significant factor as the majority of the training will
be above the anaerobic threshold with frequent and long
rest periods.

Similarly with flexibility training, the % heart rate
that is the governing factor in the aerobic and
anaerobic thresholds is not a factor during flexibility
training but rather the range of movement of the
muscles and joints being trained and the viscosity of
the muscles and degree of flexibility they can exact.

So in short, the thresholds for training are important
in aerobic training but are not a significant factor
for strength or flexibility training.

Hope this helps.
Do check out the question that I referred you to in the
forum.
Steve
Sender: Catherin Alderman
Subject: Psychology and performance
Date: 19-SEP-2002
Attachment: N/A
Message: Do you have any good examples of athletes, the nature
of their motivation and the psychological strategies
they employ?
Sender: Katrina Middlebrook
Subject: Re: psychology and performance
Date: 20-SEP-2002
Attachment: N/A
Message: >Do you have any good examples of athletes, the nature of
>their motivation and the psychological strategies they
>employ?

Dear Catherin
Unfortunately this forum is limited to physiological
changes and performance. The HSC advice line (when it
starts) may be your best bet on this issue.

The following web site, http://www.brianmac.demon.co.uk Selecting this link will take you to an external site.,
does explore aspects of psychology and performance. It may
provide some solutions on this issue. Click on psychology.

Regards
Katrina
Sender: Alanna Wignall
Subject: Ergogenic Aids
Date: 19-SEP-2002
Attachment: N/A
Message: Can you tell me what are the benefits of each of the
common aids, such as caffiene and creatine. Would you
also beable to inform me on the sports, events and
competitions that certain aids are used in, and how i
may incorporate them into a question rergaring
Nutrition?
Sender: Amy Guiver
Subject: Re: Ergogenic Aids
Date: 19-SEP-2002
Attachment: N/A
Message: >Can you tell me what are the benefits of each of the
>common aids, such as caffiene and creatine. Would you
>also beable to inform me on the sports, events and
>competitions that certain aids are used in, and how I
>may incorporate them into a question regarding
>Nutrition?

It is important to note that this information is not
relevant to Core 2. It is only needed for the Option,
improving performance.
Katrina

Firstly, an ergogenic aid is anything used in an
atttempt to improve performance. The Australian
Institute of Sport website (www.ais.org.au) has pretty
substantive info on ergogenic aids in sport. Follow the
sport science then nutrition links from the main page.

Caffiene is a stimulant drug and is in large doses
banned by the IOC and other drug agencies. It acts to
increase neural transimissions from the brain. It can
also be classes as a diuretic, i.e. a drug that
promotes the loss of water from the body. Some sports
people may use it as a diuretic to try and mask the
presence of other drugs in their system during testing.
Some may use it as a stimulant to increase their
arousal level although this is not recomended as it can
result in side effects such as tremors. It is
commonlyused overseas by some snow skiers just to rev
them up so they are able to ski for longer- hence more
training time.

Creatine Phosphate is a legal aid and is believed to
benefit anaerobic power type events for the ATP CP
system. The higher the level of CP in the body then the
longer the ATP/CP system will work (befor exhaustion of
CP) there is some evidence that it does work.
Therefore, there is an ethical dilemma arises as it is
expensive and some believe it can offer an unfair
advantage the other side of the coin is that it just
like taking vitamin supplements as it is naturally
found in food. Most commonly used in Sprinting,
hurdles, jumps (long, high).

When incorporating them into an extended question on
nutrition introduce the notion of ergogenic aids, talk
about how they ca be legal, illegal, proven to be
effective and that some have insubstantial evidence as
to their effectiveness and then give examples as above.

Check out the AIS website for more info.

Amy
Sender: Nerida Bartrop
Subject: Nutrition requirements
Date: 19-SEP-2002
Attachment: N/A
Message: >What are the nutrition requirements of an elite
athlete in the sport of swimming?
Sender: Katrina Middlebrook
Subject: Re: Nutrition requirements
Date: 20-SEP-2002
Attachment: N/A
Message: >>What are the nutrition requirements of an elite
>athlete in the sport of swimming?

Dear Nerida
The Australian Institute of Sport has a great site with
lots of useful information about different types of
sport, psychology, nturition etc.

Go to http://www.ais.org.au/nutrition/FuelSwim.htm Selecting this link will take you to an external site. This
provides info about training and relate nutritional
requirements.

Regards
Katrina
Sender: Amy Guiver
Subject: Re: Nutrition requirements
Date: 19-SEP-2002
Attachment: N/A
Message: >>What are the nutrition requirements of an elite
>athlete in the sport of swimming?

Depends on the specialty- lets pretend long distance
swimmer.

High Carbo- 60-70% of intake- low glycemic index
Protein- 15%
Fat -approx 20-30%

Swimmers training loads are often huge- 2 sessions per
day- 2 hours per session- so one of the major concerns
is actually getting enough food (energy) into their
body. This is where the use of food supplements can
become effective- such things as breakfast bars, high
CHO powders can be good for making high energy
smoothies. high energy bars are also easy and can be
eaten anywhere- eg- on bus on way to job, uni,
school...etc..

Compeititon Days

Pre meal needs to be high CHO- low glycemic index- 2-4
hours befor,

during meet- water and sport drinks if in hot
environment
if long period between races small high CHO snacks.

after event- straight away- high glycemic index foods =
faster absorption of sugars = glycogen replenishment in
muscles.

Amy
Sender: Darleen shrubb
Subject: Resistance training
Date: 19-SEP-2002
Attachment: N/A
Message: Design a weight training program for a sprinter?
Sender: Ian Bowsher
Subject: Re: Resistance training
Date: 20-SEP-2002
Attachment: N/A
Message: >Design a weight training program for a sprinter?

Dear Darleen,
I have posted a number of resistance training progrms on
the forum... you may like to refer to other questions
titled 'resistance training' and examine the responses.

However, in brief, you firstly need to identify what
element of fitness you are going to refer to ie. speed/
power or strength. In reality, both these elements are
important to maximise potential. You then need to identify
the muscle groups you wish to exercise, e.g. hamstrings,
gluteals, quads etc. Then for each muscle group to be
exercised you would have to discover the athletes 1RM.
Once their 1RM has been established you then would build
the program around the following guidelines;
Objective    Resistance sets  Repetitions   Speed  
            between sets of contract'n
power/speed  70-80%1RM   3-4   12-25 fast                      
Allow up to 5 min between sets
                        
strength     80-90%      3-6   8-12     slow                                    
Allow 2-3 min between contractions.

Regards
Ian
Sender: Jessica Jacques
Subject: Energy and the role of food
Date: 18-SEP-2002
Attachment: N/A
Message: What is the importance of food in the process of energy
making?
Sender: Ian Bowsher
Subject: Re: Energy and the role of food
Date: 20-SEP-2002
Attachment: N/A
Message: >What is the importance of food in the process of energy
>making?

Your question is a huge one and perhaps it is dealt with
in both core 2 and the option, 'improving performance'. It
would be a good idea to discuss the specifics of your
question with the HSC Advice Line, your teacher would
probably have information on it.
      
The basic answer to your question that is within the core
2 syllabus follows. Food is digested and the broken down
into it's elements ie. carbohydrates (carbs), fats,
proteins, water, vitamins and minerals. While carbs, fats
and proteins all provide energy, carbohydrates are the
most efficient because plenty of ATP molecules are
produced from the ready source of glucose that eventuates
from carbohydrate metabolism. So... the foods that have
been eaten by the athlete, especially carbohydrates which
become glucose are used in the production of energy within
the energy systems. In both the lactic acid and the
aerobic energy systems, glucose is broken down (either in
the presence of oxygen or without) to produce ATP.
Therfore choose bad foods, ie. high in fats etc. and the
amount of energy able to be produced becames compromised.

Regards
Ian
Sender: Darleen Shrubb
Subject: Re: Energy and the role of food
Date: 19-SEP-2002
Attachment: N/A
Message: >What is the importance of food in the process of
energy making?

It provides energy that can be broken down into
glycogen to be available for the resythesis of ATP.
Sender: Amy Guiver
Subject: Re: Energy and the role of food
Date: 18-SEP-2002
Attachment: N/A
Message: >What is the importance of food in the process of
energy making?

Food provides the substrate (fuel) for energy
production.

In the ATP/CP system food provides mimimal amounts of
Creatine Phosphate which is stored and used for energy
production (in the absence of oxygen- anerobic).

In the lactic acid system (anaerobic) glycogen
(carbohydrates) are the only fuel used for ATP
production.

If adequate oxygen supplies are available then
glycogen, protein, and fat can all be used to synthesis
ATP.

Food also plays a role in providing Vitamins and
minerals which are essential in the energy making
process. Some vitamins (such as B12) act as co-enzymes
in the energy production process. A co-enzyme is like
part of a jigsaw puzzle. It needs to be present and
attach to some enzymes for the enzymes to work
properly.

Its like running a car engine- pretend the starter
motor is a co-enzyme (vit B12) and the rest of the
engine is the enzyme. without the starter motor the
enzyme cant work properly.

Food also provides water which is the solution in which
chemical process occur within the body.
Sender: Polly Travica
Subject: Aerobic systems
Date: 18-SEP-2002
Attachment: N/A
Message: What are the benefits of the aerobic systems???
Sender: Nerida Bartrop
Subject: Re: Aerobic systems
Date: 19-SEP-2002
Attachment: N/A
Message: >What are the benefits of the aerobic systems???

>There are no negative by products
Sender: Steve Clayworth
Subject: Re: Aerobic systems
Date: 18-SEP-2002
Attachment: N/A
Message: >What are the benefits of the aerobic systems???

Dear Polly,

The aerobic system is the most efficient system in the
production of ATP. It is able to produce unlimited
supplies of ATP at sub-maximal levels with no limitations
placed on it by the bi-products of this reaction ( H2O +
CO2 ). It uses carbohydrate and stored fats to
resynthesise ATP and can continue this for an unlimited
time depending only on the supply of the food fuels and
the % intensity of the exercise. However, we still need
the other systems to supplement energy production when
exercise intensity becomes to high for the aerobic system
to predominantly supply ATP. The aerobic system also
supplies the energy needed at rest to maintain the basic
metabolic functions in the body.

Hope it helps
Steve
Sender: Luke Eagle
Subject: Resistance training
Date: 18-SEP-2002
Attachment: N/A
Message: How does resistance training help an endurance athlete?
Sender: Ian Bowsher
Subject: Re: Resistance training
Date: 20-SEP-2002
Attachment: N/A
Message: >How does resistance training help an endurance athlete?

Hi Luke,
It is important that you are aware that it is not
necessary to understand resistance training as part of
aerobic training. Therefore the majority of the answer
to your question relates to the Option 'Improving
Performance'. However, using resistance
training to improve endurance sports is possible by
manipulating the components of resistance design,(eg.
sets, Repetitions, load or resistance and speed of
contraction) and keeping in mind the principles of
training, (ie. overload, specificity etc.) a program can
be developed.

The resistance program should be developed along the
following guidelines:
- resistance = 40-70 % 1RM
- sets = 3 - 5
- repetitions = 15 - 30
- speed of contraction = moderate
- rest between sets = 1 -2 min.
Note: The exercises should work the muscle groups needed
in the sport, ie. specificity and contain the other
principles of training.

Cheers
Ian
Sender: Ian Bowsher
Subject: Re: Resistance training
Date: 20-SEP-2002
Attachment: N/A
Message: >How does resistance training help an endurance athlete?

Hi Luke,
It is important that you are aware that it is not
necessary to understand resistance training as part of
aerobic training. Therefore the majority of the answer
to your question relates to the Option 'Improving
Performance'. However, using resistance
training to improve endurance sports is possible by
manipulating the components of resistance design,(eg.
sets, Repetitions, load or resistance and speed of
contraction) and keeping in mind the principles of
training, (ie. overload, specificity etc.) a program can
be developed.

The resistance program should be developed along the
following guidelines:
- resistance = 40-70 % 1RM
- sets = 3 - 5
- repetitions = 15 - 30
- speed of contraction = moderate
- rest between sets = 1 -2 min.
Note: The exercises should work the muscle groups needed
in the sport, ie. specificity and contain the other
principles of training.

Cheers
Ian
Sender: Amy Guiver
Subject: Re: Resistance training
Date: 19-SEP-2002
Attachment: N/A
Message: >How does resistance training help an endurance athlete?

Resistance training can be used to help an endurance
athlete by providing progressive overload on the
muscles
that might not be obtained otherwise. However, it is
important that the resistanc training program is
structured to focus on muscular endurance rather than
muscular strength or speed or power. You can ensure
this
by manipulating the following variables- load/weight-
needs to be low (approx 40-70% 1 RM), repititions- high
(around 15-20 to start), sets: 3-4, rest minimal
(1min),speed of contraction slow. By using these
variables you are training the muscle to be able to
lift
a load over and over and over eg= muscular endurance.
Sender: Matthew Garvin
Subject: Carbohydrate loading
Date: 18-SEP-2002
Attachment: N/A
Message: To what extent will carbo loading before a major
endurance event benefit an athletes performance & is
this highly recomended for only elite athletes?
Sender: Katrina Middlebrook
Subject: Re: Carbohydrate loading
Date: 20-SEP-2002
Attachment: N/A
Message: >To what extent will carbo loading before a major
>endurance event benefit an athletes performance & is
>this highly recomended for only elite athletes?

Matthew
Have a look at other responses in the forum on this issue.
Thanks
Katrina
Sender: Krichelle Parkinson
Subject: Nutrition
Date: 18-SEP-2002
Attachment: N/A
Message: How does carbohyrate loading affect performance?
Sender: Amy Guiver
Subject: Re: Nutrition
Date: 19-SEP-2002
Attachment: N/A
Message: >How does carbohyrate loading affect performance?

It is important that you read the experts response to
this question. New research does question the benefits
of carbohydrate loading.
Regards
Katrina

The aim of carbohydrate loading is to maximise the
amount of stored glycogen in the muscles. The more
glycogen you have in the muscles- the longer you will
be able to exercise for. Like petrol for a car- the
more petrol you put in , the more mileage you get befor
you need to refuel.

Carbohydrate laoding can only really be of any benefit
for endurance style events.To get the most out of
carbohydrate loading it is probably best to combine
this with a tapering period prior to competition.

Amy
Sender: Monica Sherry
Subject: Core 2: Physiological adaptations
Date: 18-SEP-2002
Attachment: N/A
Message: Can you tell me about physiological adaptations in
relation to aerobic exercise?
Sender: Courtney Howes
Subject: Re: Core 2: Physiological adaptations
Date: 19-SEP-2002
Attachment: N/A
Message: >Can you tell me about physiological adaptations in
>relation to aerobic exercise?
Changes in the HEART RATE are the most obvious
adaptions.
*Stroke Volume will increase significantly
*Cardiac Output increase the same way as stroke
volume and can be measured by multyplying the heart rate
and stroke volume together
*Lactate levels will increase
*Demand off oxygen for the muscles will cause a
ventilation response.
I hope this helps a little.
Sender: Michelle O'Neill
Subject: Training thresholds
Date: 18-SEP-2002
Attachment: N/A
Message: Can you please further explain training thresholds and
apply them to some different activities.
THANKYOU!
Sender: Steve Clayworth
Subject: Re: Training thresholds
Date: 18-SEP-2002
Attachment: N/A
Message: >Can you please further explain training thresholds and
>apply them to some different activities.
>THANKYOU!

Dear Michelle

There are two training thresholds.

1. The aerobic threshold is the level that your heart rate
must reach in order to achieve a training effect on the
aerobic energy system. For general purposes the % is
approx. 65% of your maximal heart rate.

2. The anaerobic threshold is the point where exercise
intensity becomes to high for the aerobic system to supply
the energy needed and therefore the lactic acid system
works to supplement the energy requirements. This is
approx 85% of the maximum heart rate .

It is important to realise that the thresholds are
different in individual athletes and a trained athlete
will have a higher % for both thresholds than an untrained
athlete.

This is the key to the second half of your question. An
endurance athlete, that is an athlete in any long distance
event will get most of their energy through aerobic
pathways. Therefore keeping specificity in mind, their
training should be done within the aerobic training zone.
This is the zone between the two thresholds ( the aerobic
and the anaerobic ) This can be easily determined using
your maximum heart rate and then you can establish a lower
level and upper level to your training zone. A lot of
athletes use heart monitors to give these two readings and
when they run, cycle, row or swim they can make sure their
heart rate is at the desired level between the two. This
maximises the training effect on their aerobic system.

If the athlete is involved in X-country running they may
need to develop their lactic acid system for hills, surges
and sections where prolonged intensity occur eg. Staying
with another runner. When training for this a lot of their
training will be within the aerobic training zone,
however, to develop the lactic acid system they must go
above the anaerobic threshold for periods of time.
Speedplay and interval training are good types of training
for this. By exceeding the anaerobic threshold in training
they develop a tolerance to lactic acid that is needed
during the parts of the race mentioned above. The athlete
will only exceed the anaerobic threshold for very short
periods of time as lactic acid builds up quickly but by
returning to the aerobic training zone and then exceeding
the anaerobic threshold at intervals, their system is
trained to tolerate and use lactic acid better. Their
anaerobic threshold will also be improved as both aerobic
and anaerobic fitness levels improve.

For power athletes such as sprinters in athletics, cycling
and swimming, most of their training will take place at a
maximum intensity. Eg. Intervals of speed that require a
maximal effort. These athletes will be above the
anaerobic threshold for the majority of their training as
90% + intensity is required both in their training and
competition. This is why training in these sports usually
involves short intense bursts of speed and power in
intervals with frequent rest periods.

Hope this helps
Steve
Sender: Chris Houston
Subject: Backstroke: application of training principles
Date: 17-SEP-2002
Attachment: N/A
Message: How do you relate the principle of training when
analysing a backstroke swimming program?
Sender: Ian Bowsher
Subject: Re: Backstroke: application of training principles
Date: 17-SEP-2002
Attachment: N/A
Message: >How do you relate the principle of training when
>analysing a backstroke swimming program?

Dear Chris,

When you analyse any program it is important to check if
the athlete has improved. The swimming program like any
other should indicate a degree of adjustment or
adaptation. By this I mean the swimmer should be finding
their current levels of training easier. You may note
this in their technique, recovery times, race times,
strength etc.

The backstroker may have specific intervals to perform
at training eg. 10 x 50 metre repeats with 45 sec
recovery between intervals.

If progressive overload is applied, the swimmer may
adjust their repeats so that only one variable is
affected, eg. increase their intervals to 11,or decrease
their recovery time from 45 to 35 seconds.

To apply specificity, this means that the athlete needs
to be specific to the activity. So the repeats should
involve backstroking and the distance, ie. the 50metre
distance should be a represetative of their race
distance or their specific goal to increase speed for
the end of a longer race etc.

To apply reversibility, this requires the athlete to
maintain their training program, or their performance
will begin to decrease. In most studies a break of up to
2 weeks has seen the reversibility effect start.

Applying variety in any program is important, so
therefore after 4 weeks of training at the above load
the swimmer may change their program to avoid boredom.
This can be done in many ways, but it is important that
reversibility does not eventuate because of the change.
Examples of variety include, adjusting the length of the
repeats so that the backstroker is performing something
very different eg.6 x 100 repeats. Also the coach may
have a number of sessions on varying focuses within the
program eg. the start, where this could be performed
many times over 15m. and timed, or the tumble turn.
Sessions in the gym using weights or plyometrics also
add variety.

Applying principles related to training thresholds are
very important. They depend on the goal of the swimmer,
ie. whether they are primarily an aerobic athlete or an
anaerobic one. For the most part training should mimic
the desired outcome. Therefore a sprinter eg. 50m
backstroker, should perform repeats close to or even
slightly over their anaerobic threshhold, (ie. 90% of
their max. heart rate). Whereas an aerobic swimmer, say
a 200m backstroker should perform a lot of their
workload within the aerobic zone approx. 65-85% of max.
heart rate. Remember both athletes can benefit from both
aerobic and anaerobic training because sprinting at the
finish is always important, but a focus is important.

Ensuring that warm up and cool down occur is necessary
to avoid injury. It should be general so that all the
body is worked as well as specific so that the
backstroker takes special care to warm up and cool down
muscles around the shoulder, upper back and chest as an
example.

I hope this helps Chris.
Ian
Sender: Rose rose
Subject: Nutrition
Date: 17-SEP-2002
Attachment: N/A
Message: How is CHO loading beneficial?
Sender: Katrina Middlebrook
Subject: Re: Nutrition
Date: 17-SEP-2002
Attachment: N/A
Message: >How is CHO loading beneficial?


Rose
This is outside the scope of the forum, however, I an
has been kind enough to answer it for you.
Katrina

Dear Rose
Cho loading was considered very important up until the
mid 90,s where it was thought to assist aerobic athletes
that were competing over the 1-2 hour mark. The process
of starving you body of carbohydraes for 2-3 days whilst
training hard enabled the body to become depleted of
it's glycogen stores. This then caused the body
to 'supercompensate' and begin to derive energy sources
from other sources than carbohydrates. The
supercompensation allows for a doubling effect of
available carbohydrates because the athlete then begins
a 2-3 day diet high in carbohydrates and low in fats and
proteins whilst decreasing their training load. The
resultant effect is an athlete that is stocked up on
carbohydrates and ready for their max performance.

Having said all that many nutritionists now believe that
a diet high in carbohydrates and low in fats and
proteins for 2-3 days prior to the race will result in
much the same benefit without the potentially getting
ill because of going through the depletion stage.

The diet of an athlete undertaking an aerobic program
needs to provide the necessary energy for a long
distance event. Carbohydrate storage within the muscle
and liver cells need to be maximised so that the athlete
can perform for as long as possible before they run out
of these stores and begins to metabolise fats which
usually results in a decrease in performance and is
often referred to as ' hitting the wall'.

Regards
Ian
Sender: Alanna Wignall
Subject: Physiological responses to training
Date: 17-SEP-2002
Attachment: N/A
Message: 1. What are the physiological responses to training,
pre-training, in training and post training?

2. How does the untrained athlete physically respond to
the training?
Sender: Steve Clayworth
Subject: Re: Physiological responses to training
Date: 17-SEP-2002
Attachment: N/A
Message: >1. What are the physiological responses to training,
>pre-training, in training and post training?
>
>2. How does the untrained athlete physically respond to
>the training?


Dear Alanna
The first question is outside the scope of this forum.
The HSC advice line will be able to help you with
questions relating to the options.

When examining the untrained athlete and related
adaptations it is important to know the adaptations,
i.e.shows the relationships between exercise and the
physiological adaptations that oocur, then it is also
important to be able to talk about things that result
from these adaptations, i.e. explore the implications of
the adaptations.

Stroke volume and cardiac output will both increase at
exercise levels after prolonged aerobic training. This
is due to an increase in blood volume , ventricular
power and the ability of the ventricle to fill up during
the diastole phase of the heart .

Also there will be some cardiac and ventricular
hypertrophy. This ensures that the heart is able to pump
more blood per beat ( stroke volume ) and hence more
blood per minute ( cardiac output) when working at
exercise levels.

This adaptation, i.e. higher stroke volume and cardiac
output, also results in a lower resting heart rate
expressly because the heart can pump more blood per beat
and as a result does not need to pump so often at rest
to supply the blood and oxygen demanded.

Haemoglobin levels will also increase as the total blood
volume and plasma levels increase as a direct result of
aerobic training. This results in a greater capacity of
the blood to carry oxygen to the working muscles.

There have been studies showing that lung capacity and
some respiratory measures are improved by aerobic
training however lung capacity is not a major factor in
aerobic performance.

By far the greatest physiological adaptation to aerobic
training is to the oxygen uptake levels or VO2 (max).
This is the amount of oxygen that can be successfully
transported to and used by the working muscle cells. It
is directly linked to both stroke volume and cardiac
output and is a very easy and accurate measure of an
athletes aerobic power. It can improve by as much as 20%
over a 12 week aerobic training program. An improved VO2
( ax) is a significant indication that adaptation and
improvement of the cardiovascular system has occurred.
Training aerobically will help to improve the elasticity
of the arterial walls. The benefits of this are that
people with high systolic blood pressure can experience
lower and more acceptable blood pressure after aerobic
training.

Regards
Steve
Sender: Chris Houston
Subject: Pre and post training
Date: 17-SEP-2002
Attachment: N/A
Message: What are the physiological responses to pre and post
training?
Sender: Katrina Middlebrook
Subject: Re: Pre and post training
Date: 17-SEP-2002
Attachment: N/A
Message: >What are the physiological responses to pre and post
>training?

Dear Chris
This question along with other questions you have posed
in a number of postings in the forum were all good
questions, however, they are outside the topic and scope
of this forum. This question relates to the option:
Improving performance. I would prefer to keep the forum
related to Core 2 so that people don't get confused
about what they need to learn for the core.

You may like to keep these questions in mind for the HSC
advice line. Also some new information will be going up
about skill acquisition on the PDHPE HSC Online in the
next few weeks. The other questions posted were:

What nutritional factors need to be taken into account
when training for an endurance activity?

How do you define the stages of skill aquisition?

How does the learning environment impact on skill
aquisition?

Thanks
Katrina
Sender: Jacqui Everett
Subject: Progressive Overload
Date: 17-SEP-2002
Attachment: N/A
Message: Is there a difference between 'progressive overload' and
'overload techniques'?
Sender: Mark Whitton
Subject: Re: Progressive Overload
Date: 19-SEP-2002
Attachment: N/A
Message: >Is there a difference between 'progressive overload'
and 'overload techniques'?

During progressive overloading there is a gradual build
up in the load and time is allowed for adaptations.
Sender: Ian Bowsher
Subject: Re: Progressive overload and overload techniques
Date: 17-SEP-2002
Attachment: N/A
Message: >Is there a difference between 'progressive overload' and
>'overload techniques'?


This question actually draws on learning for the HSC
Option, Improving Performance.

Students who do not study this option are not required to
know the difference between these two terms. All students
do however, need to know the meaning of progressive
overload and examples of how it is applied.

Yes, 'progressive overload' is a general principle of
training. It states that once adaptation to a set
variable, (such as frequebcy, time, speed, resistance
etc.) has occurred then that variable can be increased.
eg. An athlete has 5 intervals of 50metre sprints in 6.2
seconds.Once this athlete has adapted to this workload
which may take 4-6 weeks they are then able to overload
their training. This athlete should only adjust one of the
training variables eg. increase the number of intervals to
perhaps 6, OR increase the sprint length to 52m. OR
decrease the time permitted to sprint the 50m. to 6.1sec.

However, 'overload techniques' is a term used when
referring to strebgth training. They include techniques
that have been designed to maximise the effect an athlete
could experience whilst resistance training. There are
many different types but probably pyramiding and forced
repetitions are two of the most common.

Pyramiding:
For each set of a specific exercise the resistance is
incrementally increased and the number of repetitions is
systematically decreased,e.g.
.
set number resistance (kg) repetitions

1 70 12

2 75 10

3 80 8

4 85 6

Forced Repetition:
Whilst using free weights the person exercising may
encounter a weak spot in their contraction. This often
happens at the beginning of an exercise where extra force
is required to overcome gravity and inertia. In a forced
repetition an assistant or 'spotter' helps the athlete
move the weight past the 'weak spot' so that the athlete
can complete the exercise through it's entire range of
motion whilst maintaining correct technique. This allows
the athlete to safely work at a higher resistance that
would otherwise be possible.

If there are things you want clarified, please ask?
Ian
Sender: Georgie Johnston
Subject: Weight training programs
Date: 16-SEP-2002
Attachment: N/A
Message: When you are designing a weight training program,
what are the main differences in design if you are
training for strength, power/speed and endurance?
Sender: Steve Clayworth
Subject: Re: Weight training programs
Date: 21-SEP-2002
Attachment: N/A
Message: >When you are designing a weight training program,
>what are the main differences in design if you are
>training for strength, power/speed and endurance?

Joel,
Knowing this detail is probably not needed in the Core 2
area although basic strength training knowledge is
needed. The detail about specific applications of
resistance training for power, speed, strength and
endurance is more associated with the Improving
Performance option.

When using resistance training to improve strength you
would use a weight at approx 90% + your 1 repetition
max. Your repetition speed would be slow and
concentrated using approx 4-6 reps and 3-4 sets with
about 3-5 mins. rest periods between sets.

For power you would use about 50-60% of your repetition
max as your resistance but the major difference is the
repetition speed which should be done with fast,
explosive movement. This is the reason that many power
athletes are also using plyometrics to improve speed and
power as it is specific in its application to power
sports.

For endurance and I stress muscular endurance the
athlete simply adjusts the number of repetitions and the
weight to approx 50-60% of 1 repetition max and
increases the number of repetitions to 15 or more per
set to ensure prolonged muscular contraction and hence
muscular endurance is being trained.

Hope this details what you already know
Steve
Sender: Ian Bowsher
Subject: Re: Weight training programs
Date: 16-SEP-2002
Attachment: N/A
Message: >When you are designing a weight training program,
>what are the main differences in design if you are
>training for strength, power/speed and endurance?

Typically a weight training program contains the
following components.

Repetitions; the number of times the same exercise is
repeated without a rest interval.

Repetition maximum, (RM); for any specifically
nominated number of repetitions the maximum weight that
can be lifted. eg. 1 RM = the resistance that can be
lifted only once. 3 RM = the greatest resistance that
can be lifted for three repetitions before fatigue
ensures that a fourth lift cannot be made.

Sets; the number of repetitions performed as a
successive series of the same exercise.

Resistance; the weight or load at which the exercise
is performed, eg. 60 kg.

Speed of contraction: the speed at which the exercise
is performed.

Rest interval; the time between sets.

Using the above components of resistance or weight
training, the main differences for strength,
power/speed and endurance are highlighted in the table.

Objective Resistance Sets Reps Speed

Strength 80-90%of 1RM 3-6 8-12 slow
Power/Speed 70-80%of 1RM 3-4 12-25 fast
Endurance 40-70%of 1RM 3-5 15-30 moderate


Rest intervals are 2-3 min; up to 5 min; and 1-2 min
respectively.

I hope this makes sense to you.
Regards
Ian Bowsher
Sender: Jess
Subject: Immediate Physiological Response to Training
Date: 16-SEP-2002
Attachment: N/A
Message: Can anyone please suggest methods of remembering all of
the responses also does anyone have any examples of
questions related to this topic?
Sender: Steve Clayworth
Subject: Re: Immediate Physiological Response to Training
Date: 17-SEP-2002
Attachment: N/A
Message: >Can anyone please suggest methods of remembering all of
>the responses also does anyone have any examples of
>questions related to this topic?

Jear Jess
You requested how to remember the physiological
adaptations and any questions that might be asked or
have been asked in the past.

Have you ever used acronyms to help you remember the
things like DRCBS for the action areas of the OTTAWA
CHARTER. Well what about this one for the physiological
adaptations
R - Resting Heart rate
H - Haemoglobin levels
S - Stroke volume and cardiac output
L - Lung capacity
O - Oxygen uptake
B - Blood pressure

Spells rhslob. Try it or simply study the good old
fashioned way and commit to memory.

A couple of questions
HSC 2001
“ Analyse the physiological adaptations that occur when
an untrained individual undertakes a 20-week aerobic
training program. ( 10 marks )

OR

Describe the physiological adaptations that occur in
response to aerobic training. ( 6 marks ) Source ; ARC
Trial HSC paper 2002

The key to the question in last years HSC and was the
word analyse. It required more depth and thought than
simply stating the characteristics and features of
physiological adaptations. It required you to analyse
why these adaptations occur as a result of prolonged
aerobic training. i.e.How and why does the body adapt
and what are the implications of this adaptation?

For an answer to this question you might like to read
the response to Alanna.
Cheers
Steve
Sender: Marts
Subject: Re: Immediate Physiological Response to Training
Date: 17-SEP-2002
Attachment: N/A
Message: >Can anyone please suggest methods of remembering all
of
>the responses also does anyone have any examples of
>questions related to this topic?


---just rote learn them from your text

or think what happens when you do exercise
eg. heart rate goes up, and so on
Marts
Sender: Jim Gianni
Subject: Applying the principles of training
Date: 16-SEP-2002
Attachment: N/A
Message: Can you please explain how the principles of training
apply to endurance training?
Sender: nerida bartrop
Subject: Re: Applying the principles of training
Date: 19-SEP-2002
Attachment: N/A
Message: >Can you please explain how the principles of training
>apply to endurance training?

reversibility: if training is stopped you will quickly
revert back to original fitness levels applys to all
training types.

specificity: apply a program for muscular endurance you
must train specific for the event.

variety:vary training to prevent bordem in relation to
endurance.

progressive overload: gradually increasing weights or
distance over a period of time

training thresholds:training must get you above the
aerobic threshold.

warm up cool down: warm up and cool down procedures for
endurance training are no diffrent than for other types
of training.
Sender: chris Danks
Subject: Re: Applying the principles of training
Date: 17-SEP-2002
Attachment: N/A
Message: >Can you please explain how the principles of training
>apply to endurance training?

well this is my opinion but...
Progressive overload: apply as with all aerobic
training but with more emphasis on the length of the
training session as the thing that should be modified,
all training should be at moderate or above. Techniques
such as fartlek could be implemented to provide
overload. Fartlek is good for endurance because you
have varying terrain and speeds during a session which
resembles most endurance events I can think of.

Specificity:This appears to be pretty straightforward.
Your training shall comprise of exercises working the
muscles you would work in competition.

Reversibility: getting those training sessions regular,
so that progress or gains in endurance aren't lost
(3+per wk).

Thresholds: Keep intensity above the aerobic threshold
but under the anaerobic threshold...so ideally between
60 and 70 MHR and warm and cool down should be
implemented as well.
Chris

hope it helps, if not sorry!
Sender: Steve Clayworth
Subject: Re: Applying the principles of training
Date: 16-SEP-2002
Attachment: N/A
Message: >Can you please explain how the principles of training
>apply to endurance training?

Dear Jim

For your interest, a question of this type would be worth
approximately 8 marks in a HSC examination.

Endurance training is done to improve an athletes aerobic
capacity and hence their VO2(max). The most important
principles to be examined for this program will be:
specificity (training the aerobic system and the actions,
muscles required for the specific sport) progressive
overload (raising the exercise intensity as the aerobic
systems adapts to ensure continued improvement)
thresholds
(ensuring training is at sub maximal levels between the
aerobic and anaerobic thresholds so the specific system
[aerobic] is trained FITT principles (manipulation of the
FITT principles particularly the intensity to assist the
application of progressive overload.

The principle of specificity is critical. If the athlete
uses predominantly aerobic energy in their event then
specificity demands that their training should be aerobic
in nature.

A marathon runner would train by jogging/running at
continuous sub-maximal levels while a tri-athlete would
need to add swimming and cycling components to their
training to ensure specificity is being addressed. The
training should be sub-maximal and of a continuous nature
to ensure specificity of the aerobic energy system.

Progressive overload is also an important principle
linked
to the training thresholds. The athlete must establish
their aerobic training zone (between aerobic and
anaerobic
threshold) and continue to adjust the exercise intensity
or progressively overload as their system adapts and
improvement is detected.

Progressive overload is best done through the
manipulation
of the FITT principles and in particular exercise
intensity levels. As the athlete’s aerobic capacity
improves the thresholds will change and therefore the
exercise intensity must be lifted to ensure progressive
improvement and adaptation is occurring.

With aerobic training the frequency should be approx 4-5
times per week to improve or at least 3 times per week to
maintain fitness. If less training is done reversibility
(another principal of training is likely to occur. If the
athlete is training for a marathon (needing aerobic
energy) they could also add variety to their training
schedule e.g. different environment or X-Training like
aerobic circuits to maintain motivation without loss of
endurance.

Athletes should always adhere to the principle of warm–up
to avoid injury and cool–down to speed recovery, minimize
soreness and disperse lactic acid that will be present
after a heavy endurance training program.

Cheers
Steve
Sender: Ian Bowsher
Subject: A quick hello
Date: 16-SEP-2002
Attachment: N/A
Message: Hi, I'm Ian Bowsher, Head Teacher PDHPE at Holsworthy
High School located in south western Sydney. I have
developed a real interest in the factors that affect
athletic performance. I enjoy understanding how the
body adapts as a result of training or exercise.

I have marked the HSC examination on this topic for a
number of years, so I hope that I am able to answer your
questions in a way that is clearly understood. I will
certainly do my best.

I look forward to seeing some of your questions.
Cheers
Ian Bowsher
Sender: Steve Clayworth
Subject: An introduction from Steve
Date: 16-SEP-2002
Attachment: N/A
Message: Hi, my name is Steve Clayworth. I am the Head Teacher
PDHPE at Wauchope High School. I have marked the HSC
examination since 1993 and look forward every year in
continuing this rewarding job. Marking is a privilege, as
such I take it very seriously and approach it with the
utmost professionalism.

I am continually impressed with the increasing standards
of our PDHPE candidates and the abilities they are able to
demonstrate. My favorite part of the course is the Core 2,
"Exercise Physiology" area and I never get tired of
teaching it’s application in the athletic performance.

I know that I can be a big help to anyone wanting more
information, needing clarification, or finding this area
of the course difficult. I urge you to ask any questions
no matter how big, small or trivial they may seem. The
bottom line is that I would be thrilled if I am able to
help any one in their quest to improve and do their best.

Hope to hear from you soon.
Regards
Steve
Sender: Katrina Middlebrook
Subject: How to participate in the forum!
Date: 15-SEP-2002
Attachment: N/A
Message: To participate in the forum you have two choices. You
can either "post" a new message or "reply" to an
existing message.

To create a "new" message
1. Select "Post" at the top of the page
2. Write your message.
3. Choose the "Preview" button.
4. You can either "Edit", "Cancel" or "Post" the
message to the forum.

If you wish to "reply" to message
1. Select the message to which you want to reply
2. Select the "Reply" button at the bottom of the
message.
3. Follow all the same steps for posting a message.

One of the best pieces of advice for discussion forums
is for participants to not worry about asking a "dumb"
question for fear of looking silly. There is no such
thing as a dumb question. I will make a judgement about
the question and will reword it, if necessary, to help
you out?

So...start asking those questions.
Katrina
Sender: Katrina Middlebrook
Subject: Welcome to our second forum on the site
Date: 13-SEP-2002
Attachment: KM_1A.JPG
Message: Hi! Welcome to the second of our PDHPE forums on the
HSC Online.

This forum will give you an opportunity to discuss
the effect of physiological changes on athletic
performance; key understandings required in Core 2.

The aim of any forum is for participants to ask
questions of the online experts. The experts for this
forum are Steve Clayworth from Wauchope High School,
and Ian Bowsher from Holsworthy High School. Both
experts have marked the HSC examination on this area of
the syllabus for a number of years.

Responses to questions will take
approximately 24-48 hours. Please be patient!

I am looking forward to seeing your questions on this
topic.

Regards
Katrina Middlebrook
Forum moderator
Senior Curriculum Adviser K-12 PDHPE
Ryde State Office

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